by MTCF | May 19, 2022 | WOD
WOD: “Walrus” AMRAP 21 Minutes 15 Wallballs 20/14lbs 45 Double Unders 3 Deadlifts @ 75-85% 45 Double Unders 15 Wallballs 20/14lbs Rest 1:30
by MTCF | May 18, 2022 | WOD
STRENGTH/SKILL Every 4 Minutes for 12 Minutes (3 sets) 1 Max Rep Set of Push Presses Round 1: 75% 1RM Round 2: 70% Round 3: 65% Adjust weights to allow for 5-10 reps on round 1, and then slightly more on each subsequent set. WOD “Grizzly Bear” AMRAP 4 Minutes 3 Bar...
by MTCF | May 17, 2022 | Uncategorized, WOD
STRENGTH/SKILL Snatch Every 1:30 for 12:00 1 Power Position Power Snatch* 1 Hang Power Snatch, Above Knee 1 Hang Power Snatch, Just Below Knee Working on form and mechanics. Barbell should be light to moderate. WOD: “Moose” AMRAP 7 Minutes 50 KB Swings 53/35lbs 40...
by MTCF | May 16, 2022 | Uncategorized, WOD
SKILL: Part 1… AMRAP 3 Minutes Max Rep Strict Pull Ups Rest 4:00 Part 2… AMRAP 3 Minutes Max Rep Push Ups WOD: “Wolf” 12 Rounds 10 Single DB Lunge Walking Lunges 50/35lbs 8 DB Facing Burpees DB may be held...
by MTCF | May 15, 2022 | WOD
STRENGTH: On a 15:00 Running Clock: Find a 1RM Clean & Jerk – Rest as needed – WOD: “Baby Cali Bear” EVERY :30 FOR 12 MINUTES 1 Power Clean & Jerk (185/135)(155/105)(135/95) *Beginners should scale weight to a moderate load and perform 2-3 reps...
by MTCF | May 13, 2022 | Uncategorized, WOD
WOD: “Benefit WOD for McClure Miller Respite House” 15 Power Cleans (135/95) — Into — AMRAP 30:00 30 Up-Downs 30 Kettle Bell Swings(53/35) 30 Lunges 30 Box Step-Ups 30 Push-ups 30 Air Squats 30 Russian Twist — Into — 15 Power...
